Sleep hygiene are good sleep habits that can help you to get a good night’s sleep and improve your sleep health.
We recommend the following 10 TIPS TO SLEEP BETTER:
👉 1.- GO TO BED AND WAKE UP AT THE SAME TIME
Having a regular schedule helps our body to recuperate its circadian rhythm and to be more efficient regulating our sleep-wake cycles.
When our body ‘knows’ when is time to sleep it initiates the necessary processes to sleep before you go to bed, so it takes less time for you to fall asleep and improves your sleep quality.
👉 2.- CARE ABOUT THE ATMOSPHERE
Surrounding conditions affect sleep quality, the best atmosphere to sleep well will be on a confortable mattress, very little light and at a pleasant temperature (neither too hot or too cold.
👉 3.- HAVE A RITUAL
If we have the same routine every night, our brain will associate the actions we do before going to bed with sleeping and our body will start preparing to sleep before we go to bed. That will reduce the time we need to fall asleep and increase our sleep quality. Try to do relaxing activities like having a shower, listening to relaxing music or sounds or meditating and avoid the ones that can stimulate you, like watching TV or using your phone.
The association between our ritual and sleeping will be stronger if we have the same routine every night, doing the same actions, in the same order at approximately the same time of the day.
Light also affects our sleep-wake cycle throughout pineal gland that is responsible for producing melatonin. When the environmental light is too strong our brain understands that ‘is day’ and thus is not time to sleep, pineal gland doesn’t produce melatonin what facilitates to be awake. Avoiding intense lights around sleep time will help our brain to understand that is night time and we need to sleep, our pineal gland will produce melatonin and we will fall asleep better.
👉 4.- BED IS JUST FOR SLEEPING
Having a ritual, before we go to sleep, works because our brain associates some stimulus (relaxing routines that we do at night) with a response (sleeping well).
Using our bed for other activities apart from sleeping (like watching TV or using our phone) will interfere with this association, therefore, when we go to bed our body ‘doesn’t know’ if we want to sleep or doing another activity so it doesn’t get ready for sleep.
Likewise, if it’s time to sleep and you’re in bed but you can’t fall asleep DON’T STAY IN BED. Firstly, to preserve the association between ‘bed and sleeping’ and secondly, because staying in bed will probably increase your anxiety as you see that time passes and you don’t fall sleep. Get out of bed and do a relaxing activity that helps you sleep like a relaxing exercise or a meditation until you feel sleepy again.
👉 5.- TAKE CARE OF WHAT YOU EAT
When and what we eat influences our sleep quality. Dinner is the meal that has a closer connection with sleeping. On one hand, if you don’t eat enough you might wake up in the middle of the night because you’re feeling hungry and feeling hungry when you go to bed make falling asleep more difficult. On the other hand, if you eat too much or too late you will be doing the digestion when you’re trying to sleep what also affects your sleep quality. Best thing is to have a healthy dinner at least two hours before your sleep time.
👉 6.- DO PHYSICAL EXERCISE
Physical exercise contributes to reduce stress and helps us to sleep better. However, after exercising our body needs some time to calm down and to return into a resting state. It is best to exercise at least 4 hours before our sleep time, so that our body has time to recuperate otherwise exercising will make fall asleep more difficult.
👉 7.- REDUCE STRESS
Stress is one of the things that affects sleep quality the most. Using different stress management techniques as well as breathing and relaxation exercises, mediation or physical exercise can help you reduce stress levels and improve your sleep.
👉 8.- AVOID STIMULANT SUBSTANCES
Stimulants like caffeine, tea or nicotine worsen sleep quality. Avoid taking them if you have sleep problems especially in the afternoon and last hours of the day.
👉 9.- AVOID ALCOHOL
Alcohol makes us fall asleep faster but due to its depressive effect it disrupts sleep phases, the result is fragmented sleep that is not restful, leading to excessive daytime drowsiness.
👉 10.- CONTROL NAPS
Avoid long naps (more than 20-30 minutes) and don’t nap in the evening or close to your bedtime. If you have serious sleep problems it will be better to completely avoid naps, since they can affect your night sleep, until you recuperate a good sleep-awake cycle.
👉 You can combine this Tips with our videos (Sleep mode) to get better results.